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Exercise Library

How to Do a Lateral Raise

In short

The lateral raise has you lift dumbbells out to the sides to shoulder height. It isolates the side of the shoulder, building width and healthy overhead function. It uses light weight and strict control, making it a simple, joint-friendly move for any level.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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The lateral raise is a small move with a big payoff for how your shoulders look and function. Lifting the arms out to the side targets the side deltoid, the muscle that gives shoulders width and helps you reach out and up.

You only need a pair of light dumbbells, so it fits any home or our Putra Heights centre. The catch is that ego ruins it: too heavy and you swing. Light weight with strict form is what actually works.

What it trains and who it suits

It isolates the side of the shoulder, with a little help from the upper traps. It suits anyone building shoulder shape or wanting healthier, stronger reaching movements.

Because it uses light loads and no spine loading, it is gentle and easy to fit in for almost everyone, including beginners.

Step-by-step cues

  1. Stand tall with a light dumbbell in each hand
  2. Keep a slight bend in the elbows throughout
  3. Raise the weights out to the sides, leading with the elbows
  4. Stop at about shoulder height, no higher
  5. Lower slowly under control and repeat

Common mistakes and quick fixes

  • Swinging the weights up, go lighter and move slowly
  • Shrugging the shoulders, keep them down away from the ears
  • Raising above shoulder height, stop level with the shoulders
  • Leading with the hands, lead with the elbows instead

Regressions, progressions and when to stop

Too hard? Use lighter weights or raise one arm at a time. Too easy? Add a pause at the top, slow the lowering, or increase reps. At home water bottles can work; at our centre we fine-tune the weight to keep form strict.

  • Stop if you feel sharp shoulder pain rather than a muscle burn
  • See a professional if the shoulder pinches at the top of the raise

Frequently Asked Questions

Why are my lateral raises so hard with light weight?+

The side shoulder is small and works at a long lever, so even light dumbbells feel heavy when done strictly. That is normal and a sign you are targeting the right muscle.

How high should I lift?+

To about shoulder height, where your arms are parallel to the floor. Going higher shifts work to the traps and can irritate the shoulder, so stop level.

Should I feel it in my traps?+

A little is fine, but the main burn should be on the side of the shoulder. If your traps take over, lower the weight and keep your shoulders down.

How often can I train lateral raises?+

They recover quickly, so two or three times a week is fine. Because the loads are light, you can include them often without much soreness.

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